ISC Mobility Circuit 1

Cat Cow x 15 Thread The Needle x 12 (Each Side) 90/90 Hip Rolls x 10 (Each Side) Spiderman w/ Reach x 10 (Each Side) Spiderman w/ Hip Lift x 10 (Each Side) Squat to Stand x 10 Leg Swings x 15 (Each Side) Reverse Lunge to Knee Drive x 10 (Each Side) Walkouts x 10

Back Squat (ISC)

4 x 3 @ 60 %

Lateral Band Walks (ISC)

4 x 15

Seated Box Jump (ISC)

4 x 3

Staggered Stance Hex Bar RDL (ISC)

3 x 3

Banded KB Swing (ISC)

3 x 5

Barbell CMJ (ISC)

3 x 3

Hamstring Curl with Sliders (ISC)

3 x 6

Hanging Lever (ISC)

3 x 5

Pallof Hold (ISC)

3 x 0:30

Side Plank Row (ISC)

3 x 10

ISC Mobility Circuit 5

Couch Stretch x 1 Minute Frog Stretch x 1 Minute Downward Dog to Cobra x 10 Adductor Rock x 12 (Each Side) Prone Scorpian x 10 (Each Side) Lying Shoulder Windmill x 10 (Each Side) Lunge to One Leg x 8 (Each Side) BW Squat x 15 Scap Wall Slide x 10 Inch Worm x 10

Barbell Floor Press (ISC)

4 x 3 @ 70 %

Plyometric Push Up (ISC)

4 x 5

Barbell Power Shrug (ISC)

4 x 5

Split-Stance Anti-Rotation Medicine Ball Scoop Toss (ISC)

4 x 5

Pendlay Row (ISC)

3 x 5

Banded Row (ISC)

3 x 6

Half Kneeling Single Arm DB Press (ISC)

3 x 5

Single Arm MedBall Throw

3 x 3

Hanging Leg Raise (ISC)

3 x 10

Plank with Forward Reach (ISC)

3 x 8

ISC Mobility Circuit 4

Thread the Needle x 12 (Each Side) Bear to Downward Dog x 10 Tall Scorpion x 8 (Each Side) Lying Single leg Wiper x 10 (Each Side) Spiderman with Hip Lift x 10 (Each Side) Deep Squat Hold x 1 minute Sway Lateral Lunge x 10 (Each Side) Toe Touch x 8 (Each Side) Reverse Lunge to Knee Drive x 8 (Each Side) Hamstring Walkouts x 10

Mini-Band Kneeling Glute Kick Back (ISC)

4 x 15

Hex Bar Deadlift Jump (ISC)

4 x 4

KB Swings (ISC)

4 x 6

Barbell Hip Thrust (ISC)

3 x 5

Broad Jump (ISC)

3 x 3

DB Single Leg RDL (ISC)

3 x 6

Ring Row

3 x 12

Banded Reverse Fly (ISC)

3 x 15

DB or KB Suitcase March (ISC)

3 x 12

Barbell Rollout (ISC)

3 x 10